Simple & Healthy Lentil Soup

Humble dried lentils are a valuable pantry staple and they are easy to cook. Unlike dried beans, they do not require pre-soaking. Lentils are a good source of plant protein, fiber, minerals (like iron and zinc) and folate. They are economical too—ideal for hearty soups like this one. As this recipe takes advantage of convenience products like frozen chopped onions, jarred minced garlic and prepared shredded carrots, the soup is a cinch to make. It takes about an hour to cook on the stovetop. Puréeing a portion of the soup gives it body while maintaining the texture with some intact lentils, but is optional and depends on your personal preference. This step is easy to do with an immersion blender. You can also use a regular blender, but be sure to use caution when blending hot liquids. The soup keeps well and can also be frozen.

𝗜𝗡𝗚𝗥𝗘𝗗𝗜𝗘𝗡𝗧𝗦- 8 Servings (1 cup each)

1 Tbsp vegetable oil
1 1/2 cups chopped onion (frozen or fresh)
1 cup shredded or diced carrots (prepared or fresh)
2 tsp minced garlic (prepared or fresh)
1 1/2 tsp dried thyme leaves
4 cups low-sodium chicken broth or vegetable broth (one 32-oz carton or can)
1 can diced tomatoes (14.5 oz)
1 1/4 cups brown lentils, picked over and rinsed
1 1/4 cups water
1 bay leaf
6 cups baby spinach (one 5- or 6-oz package) or
2 cups (5 oz) IQF (individually quick frozen) spinach
1 Tbsp lemon juice, or to taste
1/2 tsp salt, or to taste
1/8 tsp pepper, or to taste

𝗗𝗜𝗥𝗘𝗖𝗧𝗜𝗢𝗡𝗦

1. Heat oil in a 6-quart soup pot or Dutch oven over medium heat. Add onion; cook, stirring occasionally, until moisture has evaporated and onions have softened, 5 to 7 minutes. Add carrots, garlic and thyme; cook, stirring, until fragrant, about 30 seconds.

2. Add broth, tomatoes, lentils, water, and bay leaf. Bring to simmer. Reduce heat to medium-low, cover and simmer until lentils are tender, 50 to 60 minutes. Discard bay leaf.

3. If desired, purée about half the soup with an immersion blender or blender (caution, let cool first to avoid burns). Return purée to soup.

4. Just before serving, heat soup over medium-high heat. Add spinach and stir just until spinach has wilted, about 1 minute. Season with lemon juice, salt and pepper. (The soup will keep, covered, in the refrigerator for up to 3 days or in the freezer or up to 4 months [best to freeze before adding spinach]. The soup may thicken upon standing. Add a little water or extra broth to achieve desired consistency.)

Active time: 15 minutes
Total time: 1 ¼ hours

𝗡𝗨𝗧𝗥𝗜𝗧𝗜𝗢𝗡 (𝗽𝗲𝗿 𝘀𝗲𝗿𝘃𝗶𝗻𝗴)
𝗬𝗶𝗲𝗹𝗱: 𝟴 (𝟭-𝗰𝘂𝗽) 𝘀𝗲𝗿𝘃𝗶𝗻𝗴𝘀

Calories 160
Fat 2 g (Sat 0 g, P:S 0 g)
Carb 25 g
Total sugars 3 g (Added 0 g)
Fiber 5 g
Protein 10 g
Sodium 260 mg
Potassium 328 mg
Calcium 51 mg
Iron 3 mg